
RICHARD K. FOX 
PUBLISHINGCO. 

FRANKLIN SQ., NEW YORK 



















RICHARD K. FOX 








PHYSICAL 

CULTVRE 


BY MEANS OF 


MUSCULAR 

RESISTANCE 


AND A COURSE IN 


CORRECT 

BREATHING 


By Prof. Edward Ittmanrw 




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RICHARD K, FOX PUBLISHING COMPANY 

FRANKLIN SQUARE, NEW YORK CITY 



































Copyright 1913 

BY RICHARD K. FOX PUBLISHING COMPANY 


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INTRODUCTION. 


-—-—4s>) 

JTT^HE earliest known form of physical culture is muscu- 
JL lar resistance—the art of playing one muscle against 
the other and so developing both. By its use the Jap¬ 
anese have been developing themselves for many years, 
and, while they are not a race of big men, yet they are 
a race of physically strong men, capable of great feats of 
endurance and their athletes can hold their own against 
any athletes in the world. 

In this book is shown all the practical and funda¬ 
mental movements of muscular resistance and by follow¬ 
ing it closely remarkable results will follow. 

No paraphernalia is necessary, and that is one of 
the good features—one that commends itself to the busy 
man in all walks of life. 

You can go through these exercises in your bed¬ 
room early in the morning, or late at night, if you 
want to add to your strength and be a man in form as 
well as in w r ord. 

To the athlete they are commended, because they will 
discover muscles he has never thought of. 

Too much cannot be said of the breathing exercises 
which appear in this book 

To breathe correctly is the foundation of health, and 
too little attention is paid to it by the average instructor. 
It should be the first thing taught. 

There aie only six breathing exercises in this book, 
but they are so thorough that they cover the field. 

Bnt. practice all the time. 





PLATE 1 







PHYSICAL CULTURE AND BREATHING. 


7 


't 


Exercise No. t. 


Hold the hands and arms in the position as shown 
in the accompanying cut. Grasp the right wrist with 
the left hand. Resist with the left hand, while raising 
the right hand, until the bicep.is well contracted. 

Repeat with left hand, holding the left wrist with 
th e righ t h an d. .. ^ 1 

Don’t be afraid to put all the strength and force at 
your command in these exercises, because in that way, 
and in that way only, will you get the benefit of the best 
results. 





PLATE 2 






PHYSICAL CULTURE AND BREATHING. 


9 


Exercise No* 2* 


Development of the forearm—It is just a simple 
turn of the wrist, but it develops an entirely new set 
of muscles. Hold the palm of the hand downward and 
with the free hand grasp the wrist. 

Then resist and try to force the held hand down¬ 
ward. It sounds very simple, but it is a great de¬ 
veloper. 





PLATE 3 







PHYSICAL CULTURE AND BREATHING. 


I 1 


Exercise No. 3. 


Place both hands together, palm touching palm, 
and fingers touching fingers. Press the tips of the 
fingers together hard until the palms are separated. 
Then force back to the original position and repeat. 

This exercise will also affect the wrists and fore¬ 
arms, and its great merit lies in its simplicity. 






PLATE 4 






PHYSICAL CULTURE AND BREATHING. 


!3 


Exercise No. 4. 


Close your hand as tightly as possible. Then 
cause the fist to revolve around the wrist as on 
a pivot. You can work both hands at the same time 
very easily. This exercise is good for the forearm. 





PLATE 6 








Exercise No. 5. 


Bend the head as far forward as it will go, as if 
looking at the floor. Clasp hands behind the head, 
with fingers interlaced. Then resisting with the arms, 
raise the head to the position as shown in the ac¬ 
companying illustration. 






PLATE 6 






PH YSICAL CULTURE AND BR'ATHING. 


17 


Exercise No. 6. 


Stand erect, toes pointing outward, knees slightly 
apart. Eend the knees until the body is almost rest¬ 
ing on the heels, as shown in illustration. Then 
raise the body slowly, still remaining on the toes, 
until an erect position has been assumed. 





PLATE T 







PHYSICAL CULTURE AND BREATHING. 


l 9 


Exercise No* 7♦ 


Stand erect and place hand on one side of the 
head, as shown in accompanying illustration. Try to 
force head downward, resisting as much as possible. 
Repeat with the other hand in the opposite direction. 





PLATE 8 






PHYSICAL CULTURE AND BREATHING. 


21 


Exercise No* 8* 


Use an ordinary bath towel ; hold the ends 
firmly, one in each hand. Hold it in the position as 
shown in the accompanying illustration. Then, re¬ 
sisting with each hand, alternately pull it back and 
forth across the shoulders with the thumb of the 
outstretched hand uppermost. When one arm is out¬ 
stretched to its full length the other arm should be 
bent at the elbow so that the bicep muscle will be 
completely contracted. 






PLATE 9 








PHYSICAL CULTURE AND BREATHING. 


2 3 


Exercise No* 9. 


This gi ves more work for the usually neglected 
neck. It is very simple, but gives remarkable results. 
Stand erect, clench the fists and shrug the shoulders 
repeatedly. That is all there is to it. 







PLATE IQ, 













PHYSICAL CULTURE. AND BREATHING. 


2 5 


Exercise No* 10* 


Lay a chair with its back on the floor; grasp the 
extreme end of one of the legs, as shown in the illus¬ 
tration, and raise the end furthest from you by 
pressing knuckles firmly against the floor, and using 
all the strength in the forearm and biceps. Repeat 
with the other hand. After considerable practice a 
weight may be placed on the back of the chair, thus 
making the feat more difficult. 






PLATE 11 








PHYSICAL CULTURE AND BREATHING 


27 


Exercise No. \\* 


Stand erect. Raise each leg alternately in front 
of body, bending it at the knee, as shown in the 
illustration. Alternate rapidly. This exercise is simi¬ 
lar to a hard trotting gait, and the legs should be 
raised very high. 





PLATE 12. 






PHYSICAL CULTURE AND BREATHING. 


20 


Exercise No* \ 2 ♦ 


Stand erect, placing the hands in the same posi¬ 
tion as shown in the accompanying illustration. Then 
bend the knees forward and bring the body as far 
down as possible without losing your balance. 

Return to original position and repeat. 






PLATE 13 







PHYSICAL CULTURE AND BREATHING. 


S 1 


Exercise No. 


Place hands behind until both hands rest on the 
small of the back; grasp left wrist firmly with the 
right hand, and leaning body forward, force arms 
up the back until the biceps are contracted, the right 
hand resisting the left. Repeat with the left hand 
holding the right wrist. 





PLATE 14 














PHYSICAL CULTURE AND BREATHING. 


33 


Exercise No. f4. 


(Jet an ordinary chair and grasp it firmly on the 
sides of the back as shown in the accompanying 
illustration. Turn it upside down with the seat 
above the head. Move it from one side of the body 
to the other. As the chair inclines to one side of the 
body, the body should bend on that side in order tc 
develop the muscles. 





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PLATE 15 




PHYSICAL CULTURE AND BREATHING. 


35 


Exercise No* J5. 


Stand erect. Grasp the right arm behind tricep 
muscle with the left hand, as shown in cut. Hold 
the right arm close up against the body and pull it 
over toward the left side with the left hand. The 
bicep muscle of the right arm should be then 
pressed against chest muscle, and to lend extra force 
to the pull given by the left hand, the right forearm 
should be bent quickly upward by bending at the 
elbow. The arm should be pulled over until it can 
go no further, and the exercise should be repeated 
with the right arm pulling the left toward the right 
side of the body. 






oo<^> 


BREA THING 
EXERCISES 



n 


^OOOOOO^y 



One of the most important things 
to be considered in these Breath¬ 
ing Exercises is fresh air—and plenty 
of it. Don't exercise in a room 
where the air is not pure. 

The pupil is cautioned to never 
practice more than ten minutes at a 
time and not more than three times a 
day at first and the increase must be 
very gradual. 



13 


















pla • t; i 






PHYSICAL CULTURE AND BREATHING. 


39 


Exercise No* J. 


Clasp right wrist with the left hand, as shown in 
plate. With arms in this position, lower them as far as 
possible. Now fill the lungs as full as you can by 
taking a full diaphragmatic inhalation. This means to 
begin by expanding the abdomen, then the whole frame 
of the body until the chest swells out. Now hold your 
breath, draw in the abdomen quickly, and hold it in. 
Now your lungs have become thoroughly filled, which 
is proper for the first part of this exercise. Resisting 
with the left arm, pull up the right as high as you can 
go. If you raise the hand high enough you will work 
the shoulder muscles, or deltoids, the connecting mus¬ 
cles between shoulder and neck, or trapezus, and the 
muscles of the neck. In fact this exercise, as a second¬ 
ary consideration to breathing, has for its object the 
development of these shoulder and neck muscles, and 
so should be repeated with the right hand clasping the 
left wrist. 





PLATE 2 

















PHYSICAL CULTURE AND BREATHING 


41 




Exercise No. 2. 


Clasp right wrist with left hand behind your back, 
as shown in plate. Now keeping this position, stand 
erect and lower your arms as low as possible. Fill the 
lungs by using the diaphragm (expanding first with 
abdomen, then raising the entire frame or diaphragm 
until chest is puffed out to its limit). Throw in the 
stomach, resist with the left hand and pull up the right 
as high as possible, all the while holding the breath. 
This exercise is good for the muscles of the upper and 
lower arm and back, besides the chest and lungs. 






PLATE 3 


PLATE 4, 









PHYSICAL CULTURE AND BREATHING. 


43 


Exercise No* 3* 


Clench the fist tightly, as though you were about 
to punch. Bend arms at elbows until both fists touch 
the shoulder. Now fill the lungs by using the dia¬ 
phragm (expanding first with abdomen, then raising 
the entire frame, or diaphragm, until chest is puffed out 
to its entire limit). Throw in the stomach and punch 
up into the air as high as you can, as shown in plate. 
Of course, the breath must be held during the punching, 
and the action to be beneficial must be very vigorous. 
This exercise, besides developing the lungs, is excellent 
for developing those muscles under the arms which 
look like small wings. 

Exercise No. 4. 


Stand erect, perfectly natural, with arms hanging 
loosely by the side. Now hold the hands so that the 
palms are next to the body. Raise the arms slowly, 
inhaling as they go up. Be sure to fill the lungs 
thoroughly. Raise the hands far above the head to the 
position shown in the plate. Then lower the arms and 
exhale forcibly. 







PLATE 5 





PHYSICAL CULTURE AND BREATHING. 


45 


# 


Exercise No, 5, 


CHEST EXPANDER. 


To do this exercise properly it is necessary to fill 
the lungs before getting the proper position for the 
exercise. Do this by filling the abdomen first and then 
expanding the whole frame until the lungs are swelled 
to their limit. Stand erect, draw in the stomach by 
means of the abdominal muscles and extend the arms 
horizontally in front of you on a level with the shoul¬ 
ders until both hands touch. Holding your breath, 
force your arms as far back as possible (shown in plate) 
then forward again with rapid movements. Rise 
slightly on the toes as arms go back. Be sure to hold 
your arms level with shoulders and hold your breath. 
Force the arms far back and well in front and do it 
rapidly. This may be repeated, inhaling as you go 
back and exhaling as you come forward. If you put 
some snap in this last part you will learn to catch a 
full breath quickly when in violent action, as in wrest¬ 
ling, boxing, etc. 






PLATE 6 




PHYSICAL CULTURE AND BREATHING. 


47 


Exercise No* 6 . 


The plate shows the hands in the correct position, 
with the fingers pressing against each other, but they 
are about midway in their course. Now get the same 
position with the hands, but lower them until they 
touch the body. Now fill the lungs by expanding the 
abdomen first, then the whole frame until chest is 
swelled to its limit. Now press the hands hard to¬ 
gether, draw in the stomach, hold the breath and raise 
the hands above head and lower them again. This is 
excellent for the chest muscles, or pectoralis major and 
minor, as well as for the lungs. The main thing to be 
observed in this exercise is to keep the fingers pressing 
hard together all through the action. 




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